Archive for June, 2015

Julio – 7/01

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 400 m run Crossover Symmetry Activation Mobility ball work Coach-led warm up Strength/Skill Front Squat (4×8) Start at 50% of 1RM. Work up to max effort on last 8 rep set. Record weight of…

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Farewell to June – 6/30

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 30 calorie row OR 3 sprint ladders on west side. Crossover Symmetry Activation Coach-led warm up Strength/Skill Decline weighted push ups w/ 24/20″ box. Place feet on box to put you in a decline…

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Burn it Down – 6/29

Announcements Happy Birthday Darnell Cabana! CrossFit Lehi – CrossFit Class On this day in 1613, Shakespeare’s Globe Theater burned down in London. No CrossFitters were implicated. It was later rebuilt on the same foundations. View Public Whiteboard Warm-up (No Measure) 400 m run 2 x…

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Partner WOD: The Slavestealer – 6/27

Announcements Happy Birthday Steve Curtis!Happy Birthday Darnell Cabana! CrossFit Lehi – CrossFit Class View Public Whiteboard (No Measure) Coach-led warmup Strength/Skill Sled Pull (20m Max Weight Pull) WOD Slavestealer (Time) in teams of 2, complete the following for time: 30 Snatches (135/85) Mod: 75/45 40…

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Nancy – 6/26

Announcements Happy Birthday Kelly Halvorsen! CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 3 rounds on rower: 30 second sprint, 10 second rest. – 10 Push ups – 10 Air squats – 10 Mountain climbers per leg – 10 Pull ups…

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Running down the clock – 6/25

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 1 lap around biz park (NES, Momentum and CFL buildings) Coach-led warm up w/ focus on shoulder mobility. Strength/Skill Bent Over Row (7×5 Work up to AHAP on last set ) WOD Recovery workout:…

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Cindy C&J – 6/24

Announcements Happy Birthday Josh Southard! CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 30 second moderate row – 30 second max effort row – 30 second moderate row – 30 second max effort row – 30 Grasshoppers – 20 Air squats…

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Tuesday Trio – 6/23

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) – 500 m Row – 30 Jumping jacks – 20 Air Squats – 10 Burpees – Foam roller / Lacrosse ball work until 10 min after start of class – then Coach-led warmup Strength/Skill…

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Babbage – 6/22

Announcements Happy Birthday Triston Steed! CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 1 lap around biz park (NES, Momentum and CFL buildings) Coach-led warm up Strength/Skill Handstand hold (Max Rep Shoulder Touches) In between each attempt perform a set of max…

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Saturday Partner WOD – 6/20

Announcements Happy Birthday Chazlie Jenson and Kaden Calkins! CrossFit Lehi – CrossFit Class View Public Whiteboard (No Measure) 10 Air squats 10 Burpees 10 Push ups 10 Pull ups 10 Knees to Elbows 10 Sit ups 10 Leg raises 10 Supermans 3 mins on foam…

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Shyanne – 6/19

Announcements Happy Birthday Jessy Feveryear! CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 5 min row 2 sets of 15 Hand release push ups & lacrosse/softball mobility work. Coach-led warm up Strength/Skill Bench Press (1 RM) Spend 15-20 minutes working up to…

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Isabel – 6/17

CrossFit Lehi – CrossFit Class View Public Whiteboard Warm-up (No Measure) 5 Minute Row Crossover Symmetry Activation Coach-led warm up w/ emphasis on shoulders, hips, low back Strength/Skill Push Press (1 RM) Spend 15 minutes working up to a 1RM. Take your time, be sure…

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